Modifying Long Runs in IM Build
A question for Bruce Thompson, after his stellar run in IM MT... A question about long run training. I noticed in one of your posts during your build to IMMT, that you did an 18 mile run with the last half consisting of alternating one mile @ MP with one mile @ EP.
Was I reading this correctly? Is this somethng you were doing routinely in the long runs in the final two -three months before MT? Any particular thoughts on how to manage long runs in the IM build based on how you performed last week?
Was I reading this correctly? Is this somethng you were doing routinely in the long runs in the final two -three months before MT? Any particular thoughts on how to manage long runs in the IM build based on how you performed last week?
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Al...you are correct. Yes, I was doing this routinely on my long runs leading up to IMMT. Let me provide detail and rationale.
For IMMT, I trained with the 9 month Long Term IM Improvement Plan. This plan focused on run frequency with LOTS of runs at Z1 pace, and long runs at Z1 less :15. The plan certainly worked for me and I felt the impact mostly on my run durability and in my HR when running LRP (8:48 pace for me). By June my HR was at least 15 bpm lower at the same LRP than last year. However, I didn't feel like it gave that same "I still have another gear" feeling and confidence that I had in prior years when the EN long run asked us to do .intervals in the 2nd half of the run. So I hacked the Long Term plan (throw me in jail...I didn't ask RnP for permission) by adding a series of 1 mile Z3 intervals @ 7:25 target pace (rest interval back @ 8:48) into the Thursday long run. But I gradually added to the number mile intervals I did. Here are the runs:
June 26 - 16 miles total. 10 miles @ 8:48, then 3 x 1 mile @ 7:35. Did miles 11,13, & 15 as intervals, rest miles (12,14,16) @ 8:48 pace
July 3 - 18 miles. 10 miles @8:48, then 4 x 1 mile @ 7:30. Did miles 11,13,15, 17 as intervals, rest miles (12,14,16,18) @8:48.
July 17 18 miles. 8 miles @ 8:48, then 5 x 1 mile @ 7:25. Did miles 9,11,13,15,17 as intervals, rest miles (10,12,14,16,18) @ 8:48.
July 24 18 miles. 6 miles @8:48, then 6 x 1 mile @ 7:25. Miles 7,9,11,13,15,17 as intervals, rest mile (8,10,12,14,16,18) @ 8:48.
I was going to do one more run like this but due to a slight tenderness in my heel, I cut out the intervals & reduced mileage the next two weeks.
So on these runs I'd push my HR into the 150-155 range on the intervals and then it would drop back down into the 138-142 range on the rest miles. Based on the runs in July, I KNEW I had another gear when I came upon the guy at mile 20 who had passed me early. I knew I could accelerate for at least 1/2 mile, maybe a mile if he responded. And I knew I could slow back down to LRP and keep going without cracking. Both my body and my mind knew it.
So I guess my hack worked ok. One thing to note: I kept the intervals at Z3, not Z4. I just didn't want to risk injury by combining long runs and high speed intervals, and I almost went over the line as my left heel flared up on the July 24 run. I don't know if this is a good plan for others or not, but it worked for me. I think the cumulative impact of the Long Term plan gave me the durability to build these intervals into the long run; I'm not sure I could have done them without getting injured if I didn't have the base leading up to July.
Hope this helps. Questions?
Hi Bruce,
Hey, re: the "Long Term IM Improvement Plan" that you reference above, is this what you were referring to? - https://app.box.com/s/587befveymgdul7lta8l (Long term IM Marathon Improvement?)
Thanks!